]]>Vital Proteins just came out with a new gingerbread collagen creamer that I wanted you to try for yourselves and perhaps give some feedback. You may not know I make my own coconut milk weekly, but this sure is nice to have in a crunch and I can’t wait for you to try it yourself!

Gingerbread Creamer

Vital Proteins Gingerbread Collagen Creamer is a festive, warming, deliciousway to boost the protein content of your coffees and teas. You’ll never have tobuy a separate coffee creamer again!

Our Gingerbread Collagen Creamer isn’tjust rich in collagen protein — it offers healthy fats from coconut milk,making it a great way to get nourishing fats into your coffee.

As the season changes I really wanted to provide you all with something from Vital Protein’s Fall E-Book that you could enjoy with the weather. Bringing you vibrant flavors with great nutrition, I think these recipes are absolutely super. The Eggnog Protein Smoothie is a perfect introduction to their selection. It’s super easy to make, nutritious, has a festive taste and goes with almost any occasion during any time of the day.

It’s packed with 50 delicious, festive, and nourishing collagen-based recipes that will take any holiday party, weekend morning, or special occasion to the next level.

Like we said, all of these recipes are amazing. Whether you have a taste for a refreshing Green Apple Mojito Mocktail, Buttery Parmesan Crackers, Spinach & Artichoke Frittata, Cauliflower Crust Pizza, or Very Vanilla Sugar Cookies, we have you covered. – Vital Proteins

Eggnog Protein Smoothie

Out of all these fantastic options, I thought ya’ll would really like their Eggnog Protein Smoothie. It’s perfect for anyone on a diet who still wants enjoy the taste of the season!

]]>I found this fantastic ground mushroom coffee by ‘FOUR SIGMATIC on mushrooms’ that I think you all will find simply delicious! I have especially enjoyed the coffee blends and love the immune modulating effects of the mushrooms.

~ Debbie

From Four Sigmatic…

Introducing our first ever Ground Mushroom Coffee! You can now enjoy our delicious and best selling product in the form of ground coffee. Coffee connoisseurs unite!

What’s unique about the ground coffee?

You can make it in your french press, coffee machine or pour over

It’s a full dose of caffeine

It’s organic and fair-trade from Honduras

We use two dual-extracted mushrooms – Chaga and Lion’s Mane

It’s our Cheapest cup of coffee to date at .99 cents a cup

Since we first released our best selling product, Mushroom Coffee, we have been getting requests to make a ground coffee version. In fact, we’re asked about this almost daily! Many of you prefer the morning ritual of using your french press, pour over or coffee machine over an instant coffee and that’s understandable.

Well, if you’re one of those who prefer brewing your own cup, your time has come. Not only is our new ground coffee organic and fair trade certified, but it is also our cheapest cup to date. At $23.90 for a 12oz bag, making 24 servings, each heavenly cup will only cost you .99 cents!

Get your productivity support and antioxidant properties with every sip without sacrificing that great coffee taste.

In fact, the flavor profiles and mouth-feel of regular coffee and chaga mushroom “tea” are so close to each other that chaga mushrooms were once used as a coffee replacement during World War II in Finland!

It’s like these mushrooms and coffee were meant to work together!

The coffee we’re using is:

From Santa Bárbara, Honduras

Both organic and fair-trade certified

100% arabica beans (exact varieties include Caturra and Pacas)

Grown at 1,200-1,500 meters (~4,000-5,000 ft )

Flavor: citrus, chocolate, caramel

Roasted in California

FAQ on our new Ground Coffee

Q: What is the origin of the coffee? A: Certified organic and fair-trade Arabica bean coffee from Honduras roasted in the US by a 5th Generation Roastmaster.

Q: What are the ingredients and how many mushrooms per serving? A: Simple, just three ingredients. Coffee, dual-extracted chaga, and dual-extracted lion’s mane. Oh, and the mushrooms are certified organic as well with 500mg of them per serving.

Q: How much caffeine per serving? A: Since it’s a fresh brewed coffee experience, it’s harder to guarantee the exact caffeine amount but it is equivalent to regular 8 oz Starbucks coffee.

Q: How many servings are there per bag? A: In a 12oz bag, there are 24 servings.

Q: How can I brew a cup? A: One of the greatest things about this ground coffee is that you can make it in your french press, coffee machine or pour over.

Q: How long is the shelf life of the ground coffee? A: Our organic, fair trade coffee has a 12 month shelf life.

This creamy Lavender Lemon mousse is just as decadent as it is nutritious!

There’s nothing like mousse to make you feel fancy while making or eating dessert. And while most mousse recipes are rich and sweet, our Lavender Lemon Mousse is light and refreshing with a surprising amount of collagen protein.

This is not your average mousse recipe. We added a twist to ours by adding in our Lavender Lemon Collagen Beauty Water. Our Collagen Beauty Water is just that: collagen and other fabulous ingredients to make you beautiful from the inside out. However, if you want to customize your own flavors you can always go with our standard Collagen Peptides which has the same great benefits!

Collagen is the most abundant protein in the body, and over time, can decrease.

Supplementing your diet with collagen can help support bones, joints, skin, hair and nails.

Our Collagen Beauty Water also contains hyaluronic acid, which helps the skin retain moisture and can improve overall the skin’s tone and texture. Probiotics are added to this beauty blend for all the benefits they provide to the body. They are beneficial bacteria that can help balance the digestive system, where much of our immune system lies. When our gut is balanced, we are able to more effectively fight off infection, maintain our weight, and see improved digestion.

Lavender and Lemon Have Wonderful Benefits for Your Mind and Body.

Lavender has been used medicinally for thousands of years, as it is known for its fragrant and calming flower buds. Lavender has many benefits, including improving anxiety levels, promoting relaxation and possibly improving blood circulation. It also has high antioxidant levels that combat free radicals.

Lemon is incredibly beneficial to the body, with its high vitamin C content that boosts the immune system and protects against free radicals. It is sometimes known as a blood purifier with the amount of vitamins and minerals as well as flavonoids, which contain antioxidants.

Added Gelatin Adds Texture and Other Health Improvements.

To make this mousse extra creamy, we added in our Beef Gelatin. Gelatin is actually quite easy to work with, as long as you have hot liquid or water to combine with it.

Gelatin has a similar protein structure like collagen, but is extracted differently to get the gelatinous quality. This jelly substance is what gives the body elasticity in joints and connective tissue. Gelatin can also improve the lining of the digestive tract and ease digestive issues. We kept this Lavender Lemon Mousse recipe dairy free by using coconut cream. Coconut cream comes from coconut milk, without the coconut water. Coconut cream works well in mousse since it naturally thickens up when chilled. It is high in healthy fat, including medium chain fatty acids that break down more quickly in the body than other types of fat and provide more immediate energy.. Even though the fat content is high, coconut milk has a positive impact on cholesterol levels, by reducing ‘bad’ cholesterol (LDL) and raising ‘good’ cholesterol (HDL) (1). And coconut milk is great for weight loss (2). Some studies showed that coconut milk was capable of preventing and treating ulcers in the digestive tract and kept the colon well hydrated (3).

]]>Oh, Nuts! (Reasons for Soaking Nuts)http://gut-ology.com/2017/08/24/oh-nuts-reasons-soaking-nuts/
Thu, 24 Aug 2017 21:57:13 +0000http://gut-ology.com/?p=2445Nuts are so nutritious! However, it can be difficult to digest them and absorb all...

]]>Nuts are so nutritious! However, it can be difficult to digest them and absorb all their nutrients if not properly prepared. Raw nuts, and even more so raw seeds, have notable levels of phytic acid and oxylic acid, which can cause irritation in the gastrointestinal tract. In addition, many of the nutrients they contain cannot be properly assimilated in their raw form.

Just like any other raw foods, nuts and seeds contain enzymes. We want the benefit of those enzymes, and that’s one reason we choose to eat food without subjecting it to intense heat. However, the enzymes in most nuts and seeds stay dormant until they are soaked. Soaking them makes them more digestible and nutritionally beneficial.

Plus, it is hard to resist the amplified taste and crisp texture that soaked nuts and seeds take on!

A note about soybeans—although fermented soybeans can be a healthy beneficial nutrient, this crop is mostly grown GMO (genetically modified organism). These GMO crops are known for being strong hormone disrupters, and contribute to thyroid disease. Department of Agriculture and University studies showed that chickens and rats fed raw soybeans became sick, failed to grow, had gastrointestinal problems, and had enlarged pancreases.

Are roasted nuts okay?

Roasted nuts are not the same as gently-soaked nuts. Although their warm, smoky flavor may seem appealing, commercially-roasted nuts are flash-fried in cheap, rancid oils (yuk!). Dry-roasted nuts are exposed to exceedingly-high temperatures that denature the nutrients and cause the breakdown of fats, increasing free-radicals (can damage cells, proteins, and DNA by altering their chemical structure).

Are organic nuts always better?

As with most fresh-food items, organic nuts are preferable, in order to minimize pesticide risk and to support a framework of sustainable agriculture. Yet unfortunately, less than 1% of U.S. tree nut farmland is certified organic, so hunting down organic nuts can be both difficult and expensive (not if you get them from nuts.com).

Because nuts are shelled and have a small surface area, some experts believe that they are at least partially protected from the dangers of pesticides and therefore not of dire concern. However, others argue that nuts and seeds are apt to absorb pesticides readily, due to their high oil content, and that the amount of pesticides used in nut growing has been consistently on the rise in recent years. Add to that the fact that non-organic nuts are often treated with fumigants (gases to kill bugs) after they are picked, and it is easy to see why some people are wary of them.

What if I don’t have a dehydrator?

It is important to dry out nuts and seeds at a low temperature in order to preserve the greatest amount of natural enzymes and fragile unsaturated fatty acids possible. 150° F. is the maximum heat you would want to apply, although temperatures around 110° F. are truly best. While dehydrators are ideal for the job (I’ve had my Excalibur for many years), they can be expensive. Not to fear: if you don’t have a dehydrator, it is certainly possible to use the oven for drying. Keep in mind that most ovens come with a low temperature of 175-200° F., so you may have to search for the oven manual and figure out how to down-regulate the base temperature. A stand-alone oven thermometer may be helpful for monitoring purpose. So, go nuts! If you want to get all the nutritional benefits with none of the intestinal damage, soak your nuts!

Traditional Nut and Seed Preparation Methods

In her book, Nourishing Traditions, Sally Fallon Morell explains how soaking nuts/seeds in a saltwater solution reduces the naturally-occurring enzyme inhibitors and phytates (acid that interferes with the intestinal absorption of minerals such as calcium and magnesium) that can cause digestive problems. Be aware that quality sea salt or Himalayan salt is imperative for their mineral content. This process of improving the digestibility of nuts and seeds is called making “crispy nuts,” a reference you will find often in my recipes. Soaking and dehydrating times can be found below. You can also ferment them in a whey solution and then dehydrate for use. To use this method, place nuts in a bowl and cover with water and 1⁄2 cup whey. Soak for 24 hours and dehydrate according to the time listed below, or until dry. Please note that nuts expand over time, so make sure they are completely submerged and also have plenty of extra water at the top.

Raw Almonds – Soak 4 cups almonds in warm water with 1 tablespoon sea salt for 7 hours or longer (up to 24 hours). Rinse, place in dehydrator, sprinkle with salt/honey/other flavorings if desired, and dehydrate at 105-150 degrees F. for 12-24 hours, turning occasionally. (Note: Most almonds that are available have been pasteurized or otherwise treated. If they are no longer raw, soak them according the instructions for cashews.)

Cashews – Because “raw” cashews are not truly raw (heated to 350 degrees while in their shell to neutralize a toxic oil called cardol.), it’s not necessary to dehydrate them at a low temperature to preserve enzymes. Soaking still makes them more digestible, though! Soak 4 cups cashews in warm water with 1 tablespoon sea salt for no more than 6 hours. (Because they are not raw, they do not contain valuable enzymes that prevent spoilage, so 6 hours is the max.) Rinse, place on a stainless steel cookie sheet, sprinkle with salt, and bake at 200-250 degrees F. until dry, turning occasionally.

Raw Peanuts – Soak 4 cups raw peanuts in warm water with 1 tablespoon sea salt for 7 hours or longer (up to 24 hours). Drain and rinse. Dehydrate at 105-150 degrees F. for 12-24 hours, turning occasionally. (Peanuts should be consumed sparingly due to their ability to cause inflammation and allergy problems.)

]]>Sauerkraut – A Tasty Way To Eat Cruciferous Vegetables (with Recipe!)http://gut-ology.com/2017/08/23/sauerkraut-a-tasty-way-to-eat-more-cruciferous-vegetables-recipe/
Wed, 23 Aug 2017 01:42:19 +0000http://gut-ology.com/?p=2425Red Cabbage – A Great Choice From the Family of Cruciferous Vegetables The cruciferous family...

]]>Red Cabbage – A Great Choice From the Family of Cruciferous Vegetables

The cruciferous family of vegetables is one of the richest food sources of glutathione. The most potent vegetable is brussel sprouts. Others include cauliflower, broccoli (particularly the flowers, not the stem), cabbage, kale, bok choy, cress, mustard, horseradish, turnips, rutabagas, and kohlrabi. An easy way to get all the benefits from red cabbage is with my new homemade organic sauerkraut recipe!

Nutrient-wise, red cabbage is a good source of vitamins C and K, and contains significant amounts of vitamin A precursors. It provides manganese, potassium, and small amounts of other minerals.

Red Cabbage is high in fiber and very low in calories, yet it’s fairly filling, making it a good choice for those who want to lose weight, and pack a nutritional punch at the same time.

Like other non-starchy vegetables, red cabbage fits easily into many different eating plans. It’s right at home in diets as diverse as Paleo, low carb, low fat, ketogenic, vegan, and vegetarian. It also hits a home-run for versatility. It can be eaten raw, cooked, fermented; or for those who avoid grains, it can be used as wraps for other foods. Red cabbage makes a crunchy coleslaw or it can be braised or baked for a super healthy side dish all year long.

Cruciferous Veggies Are Loaded With Nutrients and Antioxidants!

Cruciferous vegetables have been encouraged in many integrative cancer regimens because of the significant amount of sulfur in them. These sulfur compounds are necessary for our body to detox properly. Their name was derived from latin roots meaning a flower that looks like a crucifix—hint —hint (yay God)! This group of vegetables is well known as one of the best whole food sources of glutathione precursors. Glutathione is known as your master antioxidant vital for eliminating the burden of toxins and heavy metals we are exposed to daily.

Cook a Variety of Nutrient Dense Foods With the InstantPot!

When preparing organic nutrient dense foods it is important to have a variety of raw, fermented and cooked veggies. One of the most cost effective and healthy ways to cook foods is with the InstantPot. This device ensures that maximum vitamin retention occurs. Make sure you use the 6 or 8 quart pot for the most effectiveness!
In view of the fact that amino acids are so vitally important to our health, and to manufacture glutathione—it is wise to eat things that abundantly supply them such as bone broth, raw milk, cheese, raw parsley, raw spinach, cabbage and free range eggs including raw for more nutrition. (Be absolutely sure of your source so the eggs are fresh and the chickens are feeding on organic fields and grains.)

Easily get Your Probiotics With Fermented Sauerkraut!

Fermented raw dairy and vegetables have been staples in the diet of many cultures for thousands of years. The billions of probiotics that are available in each serving of sauerkraut gives you a double bang for your buck.

I enjoy making an assortment of cabbage dishes almost daily, but my family has been especially wild over this sauerkraut that has become a staple in our home. It costs pennies a day to make, and a batch is ready in just 5 days. Check out my recipe below!
I love this fermenting jar, and hope that you enjoy making many years of healthy ferments with it.
This is the new solid bamboo vegetable tamper I am using (look for no dyes or chemicals used in finishing). I also get my Himalayan salt from Amazon too!

Blessings & Joy,

Debbie

Debbie’s Homemade Sauerkraut

Instructions:

Shred in a food processor or chop by hand one head of red cabbage in thin slices. I would use a heavy glass bowl to mix this in (metal reacts with the salt).

Using a food safe glove so you don’t dye your hands purple-sprinkle 1 Tablespoon of Himalayan pink salt on the cabbage and begin to massage for approx 3 minutes.

Let the cabbage sit for an additional 5 minutes and the cabbage will begin to weep.

Tamp the mixture with a NON-STAINED (no toxins please) vegetable tamper until it has produced more moisture.

Put the mixture into a glass fermenting jar and mix an additional approximately 1/2 cup filtered water (you want the cabbage to be slightly under the water line) with approximately 1/2 teaspoon salt and put over the cabbage that is tamped down in the jar.

Place the fermenting stones on top of the cabbage and place the fermenting lid on the jar.

Fill the fermenting valve with water to the fill line, and fit into the top of the fermenting lid.

Set in a warm dark place (mine is my utility room) and ferment for 5 days.

You can ferment longer than this, but you might want to taste it and see if it is tart enough for you. Some people have fermented their sauerkraut for months!

]]>Butter from grass-fed cows is much higher in Omega-3 fatty acids and vitamin K2, compared to butter from grain-fed cows (see here.) Additionally, when cows also graze from organic grasses it produces greatly reduced toxins, and healthier byproducts. Butter used to be considered unhealthy because it contains saturated fat, however science has now shown that it is the omega 6, genetically modified fats that cause cellular inflammation, so butter is back in our diets!

Most organic pastured butter is made from the cream of milk from cows grazing on fresh May-through-September organic pastures. Pasture butter is churned longer than other butters, lowering the moisture content, and increasing the fat content to 84% butterfat, compared to regular butter which contains 80%.

Seven health benefits of grass-fed butter nutrition include:

Anti-Inflammatory.

Better for Heart Health.

Excellent Vitamin A Source.

Energy-Boosting and Appetite-Suppressing MCTs.

High in Anticancer CLA.

Rich in Vital Cholesterol.

Source of Arachidonic Acid.

What is grass fed-ghee?

The only ingredient in ghee is organic non-homogenized milk. Grass fed organic ghee offers all the wonderful flavors of butter, but with the shelf life of cooking oils. Ghee is gluten-free and provides healthy fats, a variety of practical cooking applications, and the buttery taste you love on your favorite foods.

Ghee—also known as clarified butter—a staple in traditional Indian cooking and Ayurvedic medicine, is made through a simple process of boiling butter and then pouring off the butterfat, leaving behind the proteins (casein and whey) and the milk solids (which includes lactose).

The old-fashioned process of creating traditional clarified butter is a bit different than ghee in that clarified butter requires boiling the butter until the water is evaporated and the fat (clarified butter) is separated from the milk solids. However, to produce a sweet product at home there is a much simpler process that I have found which includes simmering the butter, filtering it, and thereby producing a nutty-tasting—aromatic super healthy fat to enjoy and cook with.

I created this fun latte the other morning when I felt like the coffee I was drinking was making me jittery. However, this drink can be used as a mid afternoon pick-me-up (there is no caffeine) or even a before bed relaxing drink. I have really been enjoying this the last few days and NO jitters. I also use 1 teaspoon of maca powder in mine to help with adrenals. I get organic maca from Nuts.com.

]]>Learn about the Second Brain…It’s Located in Your Gut!http://gut-ology.com/2017/06/22/learn-second-brainits-located-gut/
Thu, 22 Jun 2017 20:49:59 +0000http://gut-ology.com/?p=2330It has been somewhat of a “secret” for the last 30 years that the seat...

]]>It has been somewhat of a “secret” for the last 30 years that the seat of the immune system lies in the gut. Everything from migraines, asthma, arthritis, skin problems, behavioral disorders, and even depression, have all been linked back to the living organisms inside our gut.

The delicate nature of a healthy gut

There are approximately 23 feet of small intestine and 5 feet of large intestine. This adds up to an astounding 3,000 sq. ft. of surface area. Since the membrane of the surface is only one protective cell thick, you can see how things like anti-biotics (anti-life) and other insults can cause a condition called “leaky gut.” In this situation, large food particles, bacteria, and environmental toxins are able to seep into the blood stream and cause problems in the body.

We are actually a host to an army of micro-organisms (microbes) that are fighting on our side.

Without this army, we could never defeat the many infectious agents that we are exposed to daily such as viruses, hostile bacteria, yeast, and parasites.

Some of the other areas where the “microbiota army” is working to protect us are….

Skin – one trillion resident bacteria

Mouth – ten billion

Gut- 100 trillion

Total weight – somewhere between 2-5 pounds

There are over 1,000 different species known right now

Ninety-nine percent of the population is made up of 30-40 different species

How do the bad guys take over the good guys?

Here are a few things that have been fed to us and prescribed unknowingly, but are now coming to light!

America leads the world in glyphosate usage. GMO (genetically modified organisms) that have been embedded with DNA that make the crops resistant to a powerful weed killer (glyphosate), which is sprayed on crops right before harvesting. Be watching for my article on this. with some breaking research!

Introducing a 2nd neural network–in your gut!

However, there is a vast neural network (besides the one in our brain) that has over 100 million neurons, more than the spinal cord and peripheral nervous system combined. It has all the neurotransmitters of the upper brain (central nervous system) including 5HT, also known as serotonin (the happy neurotransmitter), In fact many researchers are now saying that up to 90% of serotonin is made in the gut!

Some of the other “brain chemicals” you may be familiar with are:

Dopamine

Acetylcholine

Noradrenaline

Gaba (our natural anti-anxiety neurotransmitter)

The “good army” needs to have the power to take back the territory that has been lost, so that it once again has the upper hand needed to protect us. Because of this continual cross-talk between our microbiome and our brains, it has been proven, beyond a shadow of a doubt, that when we are under continual stress the microbiota shift their balance toward an unfavorable environment. Working on being mindfully present in His presence, will go a long way in reducing stress and improving our life.

The absolutely greatest thing we can do to change our gut environment is to change what we are feeding our army. (Not just physical-but spirit, soul, and body).

We will need to align ourselves with the Divine principles of right eating, right thinking, and regular exercise.

Diverse foods affect these miraculous microbes differently.

They thrive on a variety of both soluble and non-soluble fiber. We also need amino acids, vitamins, and minerals. I like to recommend anywhere from 5-7 servings a day of the “rainbow color of vegetables and fruits.” At first this sounds like a daunting task, but once you develop meal plans and “helpful kitchen hacks,” it gets much easier. (I do love my Instant Pot)!

I also like to see people getting daily doses of pro-biotics (supporting life), through beautiful fermented foods, and supplementation. There are many people who need particular types of probiotics and/or botanical treatments for their “leaky gut” before embarking on a “full load” of probiotic foods. If we all begin “listening to our bodies,” we will be much closer to coming into harmony with this eco-system within us.

Changing lifestyle habits more effective than chemical drugs

There is a wonderful alternative MIT trained psychiatrist named Dr. Kelly Brogan, who has worked with people-spirit, soul, and body. She has found that changing her patients; lifestyle habits, has changed their lives. I was involved in her grass-roots movement supporting her NY Times best selling book “A Mind of Your Own”. When her book was first released, it was almost immediately blackballed by major media because of her stand against the “drug industry.”

Here is a great quote from her;

“Before I stopped prescribing, I had never once cured a patient. Now people are cured every week in my practice. As I mentioned, my patients are my partners. We collaborate, and they work hard.”

She also gave some statistics in her book, stating that 1 in 4 young women will be put on antidepressants and 1 in 2 post-menopausal women. These chemical drugs are often hard to “wean off of” and generally require professional assistance.

Why are so many people diagnosed with AutoImmune Disorders?

There are more than 100 autoimmune disorders identified today, and 1 in 3 people you care about will be diagnosed with one of these diseases. When 1 in 2 men and 1 in 3 women are being diagnosed with cancer, it is time to take a hard look at the potential causes. Many of these, if not most, respond favorably when significant lifestyle changes are implemented. it is time to go back to our roots of “natural medicine.”

I have personally seen diseases disappear, such as…

Celiac Lupus Crohn’s Ulcerative Colitis

Diabetes High BP MS Metabolic Syndrome

Alopecia IBS Allergies Fatigue/Depression

Hippocrates, the father of natural medicine, said, “All disease begins in the gut.”

Hippocrates also taught that the first and foremost principle of medicine must be to respect nature’s healing forces, which inhabit each living organism (our mircrobiome He also considered illness a natural phenomenon that forced people to discover the imbalances in their health. He strongly believed in good food and related the course of any ailment to poor nutrition and bad eating habits. He stressed…

“Let Food be thy Medicine and Medicine be thy Food.”

]]>Five Facts You May Not Know About the Amazing Avocado!http://gut-ology.com/2017/06/03/five-facts-you-may-not-know-about-the-amazing-avocado/
Sat, 03 Jun 2017 22:36:24 +0000http://gut-ology.com/?p=2305Avocados are an amazing food. But until recently, you’d never know it. Avocados were almost...

]]>Avocados are an amazing food. But until recently, you’d never know it.

Avocados were almost a casualty of the fat-phobia that swept the nation back in the 80’s. That fat-phobia has not yet died its much-deserved death, but there are promising signs that it’s sputtering out. That is good news for those of us trying to redeem the reputation of this (and other) glorious high-fat foods that are really, really good for your health.

Besides being good for your heart, avocados are healthy in many other ways…

They reduce inflammation and regulate blood sugar.

They control blood pressure, improve vision, and strengthen the immune system.

Their high fiber keeps your digestive system on track and keeps you feeling full longer.

Plus, the high levels of vitamin C and vitamin E that they contain are excellent for your skin.

Avocados contain more potassium per gram than bananas!

High in Good Fat…

Though avocados are high in fat, it’s precisely the kind of fat that our bodies need. It is a whole-food source of saturated fat that is also high in omega-3 fatty acids, which will reduce cholesterol and cut the risk of heart disease.

Each cup of avocado contains about 3 grams of protein and very little sugar. It also is high in vitamin K, vitamin B5, magnesium, phosphorus, and iron. The bonus is that it is not a heavily- sprayed agricultural crop, so it is not part of the “dirty dozen” (heavily-sprayed crops) and therefore can be eaten safely, even if it is not organic.

As many health advocates have pointed out, saturated fat is necessary in the diet and is proving to be even beneficial.

The wonderful integrative neurologist David Perlmutter, MD, brilliantly makes the case for the importance of saturated fat and cholesterol for brain health in his New York Times best-seller, Grain Brain.

Speaking of brain health, Dr. Kelly Brogan, MIT-trained psychiatrist, is using grass-fed, pastured,organic meat combined with healthy fats and other nutrient-dense REAL FOOD, to heal the brains of those who have had many psychiatric issues. Her New York Times best-selling book, A Mind of Your Own, gives the alarming statistics of anti-depressant use and the withdrawal effects when trying to remove these drugs from the body.

The type of fat found in the avocado also makes a difference. This luscious fruit is largely made up of monounsaturated fat, specifically oleic acid, an omega-9 fat that is found in high amounts in olive oil and macadamia nut oil and many other nuts.

But for the many who still consider cholesterol numbers important, it’s worth noting that research at the Instituto Mexicano del Seguro Social in Mexico found that 45 volunteers who ate avocados every day for a week experienced an average 17% drop in total blood cholesterol. Far more important, their cholesterol ratio also changed: their levels of LDL (“bad” cholesterol) and triglycerides both went down, while their HDL (“good” cholesterol) went up.

Avocados are highly protective of the prostate. They are also high in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol. In the December, 1999, issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.

Protection Against Cancer and Diabetes…

Much more important than its ability to lower cholesterol, monounsaturated fat of the kind found in avocados has been linked to a reduced risk of cancer and diabetes. Research published in the Archives of Internal Medicine and reprinted on the American Diabetes Association website demonstrated that people following a “modified low-carb diet” high in monounsaturated fat lost more weight than a matched group of people following the standard National Cholesterol Education Program diet.

Monounsaturated fats are also a key component of the Mediterranean diet, which, in every major study, has been linked to lower rates of heart disease.

Good for Your Eyes and Skin…

Avocados also contain lutein, a valuable member of the carotenoid family that is a natural antioxidant that helps your eyes stay healthy while maintaining the health of your skin.

Antioxidant Properties

“California avocados rank highest in lutein, which acts as an antioxidant, and beta-sitosterol, which blocks cholesterol absorption, compared ounce-per-ounce to other fruits. These attributes make the avocado an important fruit to choose, along with other fruits and vegetables, to protect your heart.”

Great Source of Fiber…

Avocados are also a great source of fiber (between 11 and 17 grams per avocado!) and potassium. They also contain folate, vitamin A, beta carotene, and beta cryptoxanthin, another healthy carotenoid.

Avocados are so handy!

My hubby and I, while traveling, have been known to split an avocado in half and eat it with a little Himalayan salt sprinkled on it. It’s one of the few healthy foods that can be purchased at convenience stores across Texas, and we are grateful for that. Although we plan our meals and snacks, it is nice to have an option in a pinch.

A whole avocado can be used as a mini-meal right out of the skin. It contains a couple of hundred calories, tons of heart-healthy fat, ⅓ to ½ of the day’s fiber; plus it’s filling and delicious. An added bonus is that avocados have almost zero effect on blood sugar.

Nutritional and Beneficial!

But note, there’s a bit of a difference in the nutritional composition of California and Florida avocados. According to the USDA food database, a California avocado has about 20% fewer calories (289 compared to 365 for the Florida variety), 13% less fat, and about 60% fewer carbohydrates.

California avocados are also the only avocados that contain a significant amount of lutein and zeaxanthin, two important carotenoids that are becoming the superstars of eye nutrition and are being studied for their ability to prevent macular degeneration.

On the other hand, Florida avocados have 20% more potassium, plus a bit more calcium and phosphorus.

If you’re still worried about fat and calories go with the California version; but either way, you can’t miss with this delectable superfood.